Aesthically…to be built like CT haha. but other than that I wrote down my long term strength training goals and evaluated them.
One Arm Snatch Bodyweight
Weighted Dip w/ Bodyweight
Weighted Pull up w/ bodyweight
Power C&J 1.5x BW
Power Snatch 1.3x BW
Straddle Planche Pushups
After reviewing I realized that I didn’t really have any lower body goals. So I re prioritized my training around that.
I’d definitely want:
3.5x BW Deadlift
3x BW Squat
I don’t want to put poundage into my goals till I actually reach a point where my bodyweight is relatively stable and proportional to my strength. Then I’ll strive to increase above and beyond just what is in relation to my bodyweight…and then become a true freak.
An Animal.
Someone that people ask “can you move that for me”…
and when someone gets their car stuck in a ditch people automatically assume that I can drag it out.
Dunk. OK at least be able to grab the rim. I’ve nicked it a few times but at 5-8 with my reach thats a 32 inch verticle. It would probably be 38 to have a chance to dunk, and I’d have to use both hands.
Run a sub 5.0 40 and 400 meters in under a minute.
I’d guess a 1 minute 400 would just take 6-8 weeks of hard work.
I could pobably grab the rim if I focused on it within about 6 months.
I probably could get my 40 under 5.0 also if I focused on it and got my fat down.
I know I’ll bench 500. It may be 3-4 years of hard work.
Squatting 700 raw is the most mysterious of these for me. I just don’t know if my body will go that far. When I hit 500 (SOON) then I will think it’s within reach.
At 5’6 weigh 210 @ 8-10% bodyfat is the first bodyweight goal. Once I reach that goal I’m sure I’ll reevaluate.
Strength goals:
Bench 2 x bodyweight
Squat 3 x bodyweight
Dead 3 x bodyweight
I also want to be able to be able to participate in physical activites where necessary. Hiking, jogging, biking, jumping, sprinting, throwing, boxing, raquetball, martial arts, and such, are all types of activities that I want to be able to do at will.
C+J 2xBW
Snatch 1.5xBW
Squat, etcetera whatever I need to meet the above goals.
Backflips, other cool acrobatic tricks.’
Run 400 meters sub-50:00
Muscle-ups for reps
Lever, Iron Cross
Run 1 mile sub-4:30
Bodyweight 190-200.
Bench at least double bodyweight, then 500+
Squat at least 650
Be able to do chins with at least 50% of bodyweight added (already weigh 230)
Lose the damn gut (will require I imagine a 20lb fat drop)
Explosive speed and strength in anything I attempt to do.
[quote]sensless wrote:
LONG TERM GOALS:
Lift “The Inch”
[/quote]
If you can handle the weight (I think its 172) I have figured out a legal trick that will allow you to hold on no matter what. As far as I can tell, it wouldn’t be cheating, but it would take about 6 months I guess. Only if your interested and promise not to day its insane.
Not too many physique goals there, eh? I guess I’m the only competitive bodybuilder here.
I’ll list strength goals first…
-10 reps of dips with four plates (at an offseason BW of 250-260)
-10 reps of chins w/ three plates (same BW)
-Barbell Row 495 for 6-8
-Deadlift 765 for 6-8
-Squat 765 for 6-8
-Military 405 for 6-8
-Front Squat 585 for 6-8
I like BW exercises, can you tell? I’ve never been really good at 'em but they work well for me. But here is where I’m at now (how many people are gonna post that info?)
-Squat 405 for 5 (on a box)
-Deadlift 495
-Front Squat ~315
-BB row 315x7
-Dips 10x1 plate
-Chins 3x1 plate
-Military 205x5
I figure it’ll take me a good 10 yrs. to get there, those aren’t as important as my physique goals:
Compete (eventually) at 215-235 lbs. (I’m 5’6) at a bodyfat of 2-3%.
For me, these are realistic b/c I’m very genetically blessed (especially w/ legs and back) some other goals:
-20" arm (lofty for me b/c my bi’s are high, I can stick 2 fingers between the insertion and joint, but I think I can do it)
-30" thighs, this isn’t a goal, it’s probably going to be that big no matter what.
-still compete with a 28" waist (that means NO insulin and GH for me!)
Here’s where I am currently physique wise:
BW peaked at 220 @ 15% BF
currently 205 @ 10%
I expect to compete at 176 @ 3% BF this summer.
arms: 16"
thighs: 27-28" (see, I told you there already big enough)!
waist: currently 32" but will have 28" contest time.
Like I said, another 10 years, no problem. I’ve only been bodybuilding for three and I’ve gotten this far already.
Break the 1k dead lift barrier
Win WSM
Clean and Press the “Inch” in each hand
Close the #4 COC
Clean and Press 450 on the log and/or 2" axle
Stay in one piece while doing the above